Janice Hermann, PhD, RD/LD Oklahoma Cooperative Extension Service Nutrition Specialist Is Your Diet Balanced MyPyramid: Steps To A Healthier You

MyPyramid Guide for planning a healthful diet

MyPyramid: Food Groups Grains Vegetables Fruits Oils Milk Meat and Beans

MyPyramid Diet Plan Recommended calorie intake based on: Gender Age Physical Activity Amount of food recommended from each food group is based on calorie level

Example 2,000 Calorie MyPyramid Plan 6 ouncesGrains 2 ½ cupsVegetables 2 cupsFruits 3 cupsMilk 5 ½ ouncesMeat and Beans 6 teaspoonsOil 267Discretionary Calories 6–8 cupsFluid

Grain Group: Make Half Your Grains Whole Any food made from grains Whole grains Refined grains Half the grains should whole grains

Grain Group: Make Half Your Grains Whole In general 1 ounce from the grains group is: 1 slice of bread 1 cup of ready-to-eat cereal ½ cup of cooked rice, cooked pasta, or cooked cereal

Vegetable Group: Vary Your Veggies Any vegetable or 100% vegetable juice Five subgroups Dark green Orange Dry beans and peas Starchy Other

Vegetable Group: Vary Your Veggies In general 1 cup from the vegetable group is: 1 cup of raw or cooked vegetables or vegetable juice 2 cups of raw leafy greens is considered as 1 cup from the vegetable group

Fruit Group: Focus on Fruits Any fruit or 100% fruit juice Choose fruits without added sugar

Fruit Group: Focus on Fruits In general 1 cup from the fruit group is: 1 cup of fruit or 100% fruit juice ½ cup of dried fruit

Milk Group: Get Your Calcium-Rich Foods Milk and milk products that provide calcium Does not include foods made from milk with little or no calcium Choose fat-free or low-fat milk and milk products

Milk Group: Get Your Calcium-Rich Foods In general 1 cup from the milk group is: 1 cup of milk or yogurt 1 ½ ounces of natural cheese 2 ounces of processed cheese

Meat and Beans Group: Go Lean with Protein Meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds Dry beans and peas Choose lean or low-fat Fish, nuts, and seeds contain healthy oils

Meat and Beans Group: Go Lean with Protein In general 1 ounce from the meat and beans group is: 1 ounce of meat, poultry or fish ¼ cup cooked dry beans 1 egg 1 tablespoon of peanut butter ½ ounce of nuts or seeds

Oils: Know Your Oils Liquid at room temperature From plants and from fish

Oils Oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats While some oil is needed for health, oils still contain calories.

Solid Fats Some plant oils, such as coconut oil and palm kernel oil, are high in saturated fats These are considered as solid fats Solid fats are not counted as oils, they are counted as “extra” calories

Discretionary or “Extra” Calories Choose Lowest fat No-sugar-added Left over calories are “extra” calories “Extra” calories can be used on: Solid fats Added sugars Alcohol Extra food from food groups

Summary Eating the suggested amounts of foods from each MyPyramid food group can help you get the nutrients you need within your recommended calories

Summary Choose a variety of foods Choose lowest fat and no-sugar-added Keep solid fats and added sugars within “extra” calories Drink 6 to 8 cups of fluid each day

Summary Make half your grains whole grain Eat a variety of vegetables Choose fruits without added sugar Choose fat-free or low-fat milk and milk products Choose lean or low-fat meats and poultry Most fats should be polyunsaturated or monounsaturated fats